Determine the best for your body's pulse rate. As a rule, the resting cardiac muscle the average person is reduced 70-100 times per minute, the physically strong who exercises regularly – 55-60 times, and a professional athlete – 40-50 times. To calculate the optimal heart rate, which should be established during training, you can use a simple formula. Subtract 220 from your age and then find out what is 75% of the resulting number. You will receive the maximum value allowed. To exceed this rate is not recommended. Too intense and long workout, during which the heart muscle is working to the limit, can seriously undermine health. At the same time exercises involving the optimal load on the heart, help to increase the effectiveness of training.
For each exercise, measure the pulse at least 2-3 times to keep track of its changes. This must be done during the "recovery phase", ie short periods of respite between heavy exercises. For example, when run after you go to the step, it's time to measure and remember your heart rate. If it is too high, reduce the load physically.
The easiest way to measure heart rate is to use a special device. It will not hinder you during training and will not be distracted by calculations. However, to calculate the pulse rate you can yourself. Both beginners and experienced athletes often prefer to measure heart rate by putting finger pads to the inner side of the wrist at the base of the thumb. Count 30 seconds, count the number of "bumps" and then multiply it by two. You can also detect for 15 seconds and multiply by 4. The pulse can also be measured by putting the fingertips on the carotid artery to his head or the femoral artery located in the groin area.